I'll put it this way: I think the key to tolerating physical stuff is not what you do, it's how
long you do it, pacing carefully: Finding the invisibly moving sweet spots of each activity is our alpha and omega, so all the more as regards exercise. In my case my magic numbers are 20 seconds and 3 minutes. If I want to try something new but am feeling bad, I do it once first, only once, praps 2, praps 20 seconds. And if that's too much I do it less. I do it when I'm bored, or sitting and standing somewhere (or even lying in bed), even more so if that's hurting. I have lists of things to do, like back yoga, stretches etc. Gentle is not always good enough: Tai Chi (clinic) and Yin Yoga (advice from one of my ex-pain docs) are much too slow for me, so when I do these it's in 20 second stints, not in 3 minute or 20 minute stints like people suggest. (Tai Chi I do lying down, not standing). I need gentle movements. My favourite and most helpful exercise is "twist stretching": feet one in front of each other outwards and vice versa, then inwards, and stretching my head, shoulders, back backwards, best with arms up and outwards as far as they'll go. But how long do I do that? 20 seconds, more would hurt! Albeit sometimes 2x, sometimes 20x per day (or night if for instance I have lower back unrest or other pains; lying down if I don't feel the need to get up anyway). And if it doesn't hurt I twist a lot, if it does, I twist gently... Many of the exercises that PTs did with me or docs suggested ripped me apart for hours and even made me cry, altho I am actually pretty fit and healthy again, despite fibro. If anyone comes at me with too clever clever suggestions now, they have to watch out, cuz I'll jump in their face. "Been there, done that" is the quick answer. But I always try everything apart from meds a 2nd and third time in my own way.
Other forms of exercises which can help are
- all the different kinds of relaxation, like progressive muscle relaxation or autogenic training, Yoga Nidra.
- Breathing exercises (Pranayama if it's yoga type, Wim Hof's breath-holding exercise is brilliant for me).
- Exercises in water, "aqua jogging" / "aqua fit" etc.